Thursday, August 27, 2015

60 days transformation routine. Print it out and keep log of your exercises everyday at the gym

Day 1:  Arms                                Date:                               

Reps
Weight
Standing Barbell Curl
1
2
3
4
1
2
3
4
Preachers Curl
1
2
3
4
1
2
3
4
Reverse Barbell Curl
1
2
3
4
1
2
3
4
Cable Triceps Press Down
1
2
3
4
1
2
3
4
Chair Triceps Dips
1
2
3
4
1
2
3
4
Overhead Triceps extension (Cable)
1
2
3
4
1
2
3
4




Day 2:  Legs                                         Date:                               

Reps
Weight
Squat
1
2
3
4
1
2
3
4
Walking lunges
1
2
3
4
1
2
3
4
Hip Adduction, Inner thigh (Cable)
1
2
3
4
1
2
3
4
Hanging leg raise
1
2
3
4
1
2
3
4
Sit-ups
1
2
3
4
1
2
3
4
Lying Leg Raise
1
2
3
4
1
2
3
4




Day 3:Rest                                                  Date:
Day 4:  Back & Chest                                 Date:                                

Reps
Weight
Chin ups
1
2
3
4
1
2
3
4
Reverse grip cable chinups 
1
2
3
4
1
2
3
4
Bent Over Row
1
2
3
4
1
2
3
4
Incline Chest Press
1
2
3
4
1
2
3
4
Decline Chest Press
1
2
3
4
1
2
3
4
Flat bench Dumbbell fly
1
2
3
4
1
2
3
4

Day 5:  Shoulder                                 Date:                         

Reps
Weight
Standing Military Press
1
2
3
4
1
2
3
4
Upright Row
1
2
3
4
1
2
3
4
Front Delt Raise 
1
2
3
4
1
2
3
4
Cardio/Boxing  
1
2
3
4
1
2
3
4






Day 6: Rest
Day 7:  Arms                                Date:                               

Reps
Weight
Close Grip Bench Press
1
2
3
4
1
2
3
4
Alternate Rope Triceps Overhead Extension 
1
2
3
4
1
2
3
4
Reverse Grip triceps Pressdown
1
2
3
4
1
2
3
4
Dumbbell curl 
1
2
3
4
1
2
3
4
Standing Cable Double Biceps Curl
1
2
3
4
1
2
3
4
Hammer curl
1
2
3
4
1
2
3
4


Day 8:  Legs                                  Date:                               

Reps
Weight
Leg Press
1
2
3
4
1
2
3
4
Standing lunges 
1
2
3
4
1
2
3
4
Dead lift 
1
2
3
4
1
2
3
4
Side planks
1
2
3
4
1
2
3
4
Planks
1
2
3
4
1
2
3
4
Cable Woodchop
1
2
3
4
1
2
3
4



Day 9:  Rest
Day 10:  Back & Chest                               Date:                                

Reps
Weight
Bench press
1
2
3
4
1
2
3
4
Standing Decline Cable Chest Press  
1
2
3
4
1
2
3
4
Dumbbell Press Incline  
1
2
3
4
1
2
3
4
Seated Cable row
1
2
3
4
1
2
3
4
Standing Lat Pushdown
1
2
3
4
1
2
3
4
One Arm Dumbbell Row
1
2
3
4
1
2
3
4

Day 11:  Shoulder                               Date:                        

Reps
Weight
Machine Shoulder Press
1
2
3
4
1
2
3
4
Side Delt Raise 
1
2
3
4
1
2
3
4
Shrug 
1
2
3
4
1
2
3
4
Boxing/Cardio 
1
2
3
4
1
2
3
4